Winter Warmers

Sourced from: Diabetes UK Website:

https://www.diabetes.org.uk/living-with-diabetes/eating/recipes

 

Prep time: 20mins

Cook time: 20mins

Serves: 8

​

Ingredients:

• 2 tsp oil (olive or rapeseed)

• 2 medium onions, finely chopped

• 500g lean minced beef

• 1 carrot, finely diced

• 1 yellow capsicum, finely chopped

• 1 courgette, finely diced

• 2 – 4 cloves garlic, crushed

• 1 heaped tsp dried basil

• 2 heaped tsp dried oregano

• Small pinch chili flakes

• 1 low salt beef stock cube

• 2x 400g can diced tomatoes

• 1 TBSP low salt tomato puree

• 1x 400g can lentils, drained & rinsed

• 1 TBSP chopped parsley

• 400g wholemeal spaghetti

• Black pepper to taste

Optional: Basil leaves to garnish

 

Instructions:

1. Heat the oil in a saucepan and gently cook the onions until starting to brown, stirring regularly

2. Add the beef and cook for 8 – 10 minutes, breaking up any clumps of beef with a wooden spoon

3. Add the carrot, yellow pepper and courgette and continue cooking gently for 5 minutes more, still stirring regularly

4. Add the garlic, herb and chilli flakes and stir for a minute. Add the stock cube, followed by the tomatoes and tomato puree

5. Bring to a gentle simmer, cover and cook for 15 minutes, stirring occasionally and adding a little water if too much liquid evaporates and it starts to stick

6. Meanwhile, cook the spaghetti according to pack instructions

7. Stir the lentils and chopped parsley into the sauce then cook for 5 minutes

8. Add a grind of black pepper, sprinkle with basil and serve with the wholemeal spaghetti

9. Sprinkle with Parmesan shavings, if liked, to serve

 

Tip: Great to portion up this meal and freeze. When you don’t feel like cooking, reheat in the microwave and enjoy!

 

Nutrition per Serve: Energy 349 calories, carbohydrates 46g, fibre 10.4g, sugar 10g, protein 25g, total fat 5.3g, saturated fat 1.7g sodium (salt) 210mg

Adapted from: https://thebigmansworld.com/

 

Prep time: 10 mins

Cook time: 20 mins

Servings: 4

​

Ingredients:

• 1 cup self-raising flour

• 1/3 cup wholemeal flour

• 1 cup Greek Yoghurt

• 1 tablespoon low fat milk (could use butter or egg)

*Optional - 3 TBSP mixed seeds of your choice

 

Instructions:

1. Preheat the oven to 180C. Line an oven tray with baking paper and set aside.

2. In a large mixing bowl, combine flour and Greek yogurt and mix well, until fully combined and a ball of dough remains.

3. Lightly grease a kitchen surface with extra flour. Place the ball of dough on top, and top with a little extra flour.

4. Gently knead the dough on both sides, flattening it out into a circular shape. Slice into 4 even pieces.

5. Use your hands to roll the dough into a thin, sausage shape. Join both ends of the dough to form a bagel shape. Place on the lined tray and repeat until 4 bagels are formed. Lightly brush the tops of each bagel with milk. Sprinkle the seeds on top.

6. Bake the bagels for 20-22 minutes, or until golden brown.

 

Nutrition Info per serve (1 bagel): Calories 219kcal, Protein 11g, Total Fat 29.6g, Saturated Fat 1.6g, Carbohydrates 34.3g, Fibre 10.7g, Sodium 300mg, Sugar 14g

Sourced from: https://www.eatingwell.com/recipe/274846/skillet-chicken-potpie/

 

Prep time: 35 mins

Additional time: 25 mins

Total time: 1hr

Servings: 6

​

Ingredients:

2 cup low-salt chicken broth, divided

2TBSP all-purpose flour

1TBSP olive oil

1 package sliced cremini mushrooms

1 cup chopped onion

6 cloves garlic, minced

1 1/2 cups frozen vegetables

1TBSP chopped fresh sage

1TBSP fresh thyme leaves, plus sprigs for garnish (optional)

1/2 tsp salt

1/2 tsp ground pepper

2-3 cups shredded cooked chicken

1 prepared pie crust, thawed if frozen

1 egg white, lightly beaten

 

Instructions:

1. Preheat oven to 220 degrees Celsius.

2. Whisk 1 1/4 cups broth and flour in a medium bowl, set aside.

3. Heat oil in a 10-inch cast-iron or oven-safe nonstick skillet over medium-high heat. Add mushrooms; cook until browned, 6 to 8 minutes. Reduce heat to medium.

4. Add onion and garlic, cook until tender, 4 to 6 minutes.

5. Stir in the remaining 1/4 cup broth, scraping up any browned bits. Stir in the reserved broth-flour mixture, frozen vegetables, sage, thyme, salt and pepper. Bring to a boil, stirring constantly. Reduce heat and cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Remove from heat; stir in chicken.

6. Lay pie crust over the chicken mixture, folding the edges over as needed. Cut 10cm slits in the crust to allow steam to escape. Brush with egg white.

7. Bake until the crust is golden and the filling is bubbly, 20 to 25 minutes. Let cool for 10 minutes before serving. Garnish with thyme sprigs, if desired.

 

Tips: If you don’t have a skillet you can cook in a pot and transfer the chicken and vegetable mixture into a pie dish before layering the pie crust over the dish.

 

Nutrition: Carbohydrates 26g, fibre 3g, total sugar 3g, protein 29g, total fat 13g.

Source: https://www.diabetes.org.uk/guide-to-diabetes/recipes/chicken-casserole

 

Adding pulses to a casserole adds extra protein and fibre.

Prep time: 20 minutes

Cook time: 45 minutes

Serves: 4

 

Ingredients:

4 small skinless chicken breasts (500g)

1 large onion, chopped

2 garlic cloves, crushed

2 green peppers, seeded and chopped

2TBSP fresh or 1/2 TBSP dried marjoram

1x 400g tin chopped tomatoes

150mL low salt chicken stock

1x 420g can mixed beans, drained and rinsed

2TBSP tomato puree

Sprinkle of black pepper

 

Instructions:

1. Heat a large non-stick saucepan and dry the chicken breasts until brown on each side. You can add a small amount of water into the pan if the chicken is sticking to the pan.

2. Add the onion, garlic and peppers and continue to fry for 2-3 minutes.

3. Add the chopped tomatoes, chicken stock, beans, tomato puree, black pepper and herbs.

4. Stir well, bring to the boil, cover and dimmer gently for 40-45 minutes.

 

Tips:

Use any type of beans or chickpeas if preferred.

Add seasonal vegetables into this casserole.

 

Nutrition: carbohydrates 16.3g, fibre 16g, sugar 10.2g, protein 38.6g, total fat 2.5g.

Source: Diabetes UK Website: https://www.diabetes.org.uk/guide-to-diabetes/recipes/roasted-garlic-and-mushroom-soup.

 

An appetizing jumble of mushrooms with lots of roasted garlic, beans and herbs.

 

Serves 4

Cook 40 minutes

Preparation time 25 minutes

 

Ingredients:

4 whole bulbs garlic, unpeeled with tops removed

2 tsp olive oil (or any oil at home)

1 large onion, chopped

2 large Portobello mushrooms, sliced (150g)

200g closed cup mushrooms, sliced

1 reduced salt vegetable stock cube in 500mL water (or liquid vegetable stock)

1/2 tsp dried thyme

1x 400g can Cannellini beans, drained

100mL low fat milk

100mL low fat milk

Black pepper to taste

Fresh thyme leaves, to serve (optional)

​

Instructions:

1. Place the garlic in kitchen foil and add 1 teaspoon of the oil. Fold into a package and let sit in the oven for 15 minutes at 190c or warm up in the microwave for 2 minutes. 

2. Add the rest of the oil to a pan, then add the onion and cook for 5-6 minutes, stirring regularly until browned.

3. Next, add the sliced cup and portobello mushrooms, then continue cooking for a further 5 minutes until softened. Add the stock, pepper and dried thyme mix well, bring to the boil, then turn down the heat. Add a lid and simmer gently for 5 minutes.

4. Add the garlic into the pan with the cannellini beans and bring back to the boil. Add the milk and blend.  If using fresh garlic, squeeze the garlic out of the skin into the pan.

5. Add the yogurt to the soup, blend well, then divide into 4 bowls. Top with black pepper and fresh thyme leaves.

 

Tips

• You can use any combination of mushrooms for this soup. Also works well with other beans, such as four bean mix, butter beans.

• Instead of thyme, try using basil or oregano instead. 

• Roasting the garlic makes it much milder and sweeter, so don’t be put off by the amount you’re using.

• This soup is suitable for freezing once cooked. Defrost in a microwave or over very low heat on the stove until piping hot.

 

Nutrition: Carbohydrates 21.1g, fibre 7.6g, sugars 6.1g, protein 11.6g, total fat 2.9g.  

Source: Diabetes UK Website: https://www.diabetes.org.uk/guide-to-diabetes/recipes/pasta-bean-and-chilli-bake

 

A winter-warming dish that you can rustle up from your store cupboard.

 

Serves 2                     

Prep 20 minutes                     

Cook 20 minutes

 

Ingredients:

• 1 small onion, chopped

• 1/2 red pepper, chopped

• 1 clove garlic, crushed

• 100g lean minced beef/lamb

• 230g tin chopped tomatoes

• 2TBSP tomato puree

• 1/2 tsp chili powder

• Pinch of paprika

• 75g dried whole meal pasta shapes, cooked and drained

• 215g tin kidney beans, drained and rinsed

• 1TBSP fresh parsley, chopped

• 15g grated Parmesan cheese

• 25g whole meal breadcrumbs (optional)

 

Instructions:

1. Place the onion, pepper, garlic and mince in a non-stick frying pan and fry for 5 minutes until the mince is browned and the onions are beginning to soften.

2. Add the tomatoes, tomato puree, chili powder and paprika to the pan. Bring to the boil, cover and simmer for 10 minutes.

3. Meanwhile, cook the pasta according to pack instructions.

4. Stir the kidney beans and parsley into the pasta and heat through until beans have softened.

5. Transfer to an ovenproof dish. Sprinkle the parmesan cheese over the pasta. If you have whole meal breadcrumbs also sprinkle over the pasta. 

6. Place the dish under preheated grill for 5 minutes or until golden.

​

Nutrition information: Energy 405 calories, carbohydrates 51.5g, fibre 15.2g, sugars 12.8g, protein 27.8g, fats 6.5g, saturated fats 2.8g, salt 0.51g, fruit/veg portion 3.